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Mesociclo 2
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Mesociclo 2 routine by Gianluca5111 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focus Gambe
Routine detail
Day 1
Lower Body #1
Est. 70 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Plank
4 Sets
Day 2
Upper Body #1
Est. 81 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Day 4
Lower Body #2
Est. 70 min
7 exercises
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Side Plank
4 Sets x 10 Reps
Day 5
Upper Body #2
Est. 83 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
